Lentil and Yogurt Salad
Brighten up your table with the refreshing and protein-packed Lentil and Yogurt Salad! This Mediterranean-inspired recipe combines tender brown or green lentils with a creamy yogurt-based dressing infused with lemon juice, olive oil, and a hint of warming cumin and paprika. Diced cucumber, juicy cherry tomatoes, and fresh herbs like parsley and mint add layers of crunch and vibrancy, while optional pomegranate seeds offer a sweet, tart burst that doubles as a stunning garnish. Ready in just 40 minutes, this healthy and satisfying dish is perfect as a light lunch, side dish, or vegetarian main course. Serve it chilled or at room temperature for a versatile meal packed with flavor, fiber, and fresh ingredients!
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Recipe Information
Ingredients
- 1 cup Brown or green lentils
- 3 cups Water
- 1 teaspoon Salt
- 1 cup Yogurt (plain, unsweetened)
- 1 medium Cucumber, diced
- 1 cup Cherry tomatoes, halved
- 0.25 cup Red onion, finely chopped
- 2 tablespoons Fresh parsley, chopped
- 1 tablespoon Fresh mint, chopped
- 1 tablespoon Olive oil
- 2 tablespoons Lemon juice
- 0.5 teaspoon Ground cumin
- 0.5 teaspoon Paprika
- 0.25 teaspoon Black pepper
- 0.25 cup Optional: Pomegranate seeds for garnish
Instructions
Rinse the lentils thoroughly under cold water in a colander.
In a medium saucepan, combine the lentils, water, and 1/2 teaspoon of salt. Bring to a boil over medium heat.
Reduce the heat to low, cover, and simmer for 20-25 minutes, or until the lentils are tender but not mushy. Drain and let them cool completely.
In a large mixing bowl, combine the yogurt, olive oil, lemon juice, remaining salt, cumin, paprika, and black pepper. Whisk until smooth to create the dressing.
Add the cooked and cooled lentils to the bowl with the dressing. Stir gently to coat the lentils evenly.
Add the diced cucumber, cherry tomatoes, red onion, parsley, and mint to the lentil mixture. Toss gently to combine.
Transfer the salad to a serving dish and sprinkle with pomegranate seeds if desired for a pop of flavor and color.
Serve the salad chilled or at room temperature. Enjoy!
Nutrition Facts
Calories |
629 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.2 g | 31% | |
| Saturated Fat | 7.4 g | 37% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 31 mg | 10% | |
| Sodium | 2516 mg | 109% | |
| Total Carbohydrate | 79.9 g | 29% | |
| Dietary Fiber | 22.1 g | 79% | |
| Total Sugars | 30.4 g | ||
| Protein | 30.8 g | 62% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 466 mg | 36% | |
| Iron | 9.9 mg | 55% | |
| Potassium | 2025 mg | 43% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
